8 rules of excellent sleep: how to organize yourself a full restart

We believe in anti-popular wisdom: more you know, you're sleeping more tightly. And so we gathered a few fresh facts that will help you to spend every night with the benefit for yourself.

1. Do not Sleep on the Old bed

Replacing the old, crushed, creaking bed with a new beautiful one, you will add yourself 42 minutes of full sleep - this was the average result in an experiment conducted by the British organization The Sleep Council. And do not forget that the mattress needs to be changed every seven years.

2. Below is where

After 4 hours after you fall asleep, the body temperature will reach a minimum level (which is possible without any consequences for the body). It gives you a deep sleep. But, if the room is hot, you yourself will not cool down. Provide coolness at night: 18 ° C - well, above 24 ° C - is no good.

3. And from your window

Do not need to tune the bedroom with opaque curtains. Better than usual curtains, screens, blinds, through which the morning breaks through. The natural change of darkness and light is a natural way to regulate the so-called circadian rhythm, through which you fall asleep and wake up when necessary.

4. The subscriber is unavailable

Some researchers do not get tired of warning: the radiation produced by mobile phones is not harmless. At least because of him, you fall asleep not so deeply, as could, therefore you wake up not so slept. Turn off the phone for good.

5. Healthy mess

As a child, you were taught to make a bed every morning? Enough, you're already an adult. When the laundry remains uncollected, it is better ventilated, so it is not the most nutritious medium for the propagation of all sorts of microorganisms like dust mites.

6. The Night with the Sheep

Sweat well in the bath, in the gym, well, during sex. When you sleep, being wet is unpleasant. It is best to remove moisture from the body blankets and plaids of sheep's wool and linen made from natural fabrics. The worst is synthetic materials.

7. Do not forget to turn it off.

The picture on the TV or computer screen shines in your sleepy eye with a bluish light, very similar to the daytime one, sending the appropriate signal to the brain: to sleep early, the day does not end. The orange lampshade of the desk lamp neutralizes this trouble, but it is better to turn off all the devices altogether.

8. There will be no light

A bright light before going to sleep - it's not before going to bed, but instead of sleeping. The sun, 100-watt lamps, and flashlight in the eye - all this can reduce the production of melatonin, the hormone responsible for your shutdown, by more than 50%. About two hours before bedtime, muffle the light in the house. For a change, you can, for example, install a regulator instead of a conventional switch - it allows you to reduce the light gradually, as in a cinema.

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